CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility

2 Minutes – OH Mobility/Stability Drills

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft Single Arm KB Bottoms Up Carry Above Shoulder (KB – Right Side)

10 Plank Shoulder Touches

50ft Single Arm KB Bottoms Up Carry Overhead (KB – Right Side)

10 Hollow Rocks

*Round 2 – Switch Sides

Paused Push Press (5×5 )

Every 2nd Minute For 8 Minutes (5 Sets) Complete 5 Paused Push Press (2 Second Hold In The Dip Position – Build to a peak set for the day)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

45 Double Unders (2:1 Singles)

30 Sit-ups

15 KB Swings (53/35)

Buy-Out

3 Rounds:

1 Minute – Accumulate as much time as possible in Hollow Body Hold

1 Minute Rest